Mind Pump: Raw Fitness Truth - 1764: Making Progress in the Gym After 40, the Detrimental Effect of Digestive Issues on Muscle Gain, How to Improve a Poor Appetite & More (Listener Live Coaching)

Episode Date: March 5, 2022

In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Mind Pump Fit Tip: If your goal is to build muscle, strength, and speed up your metabolism. Do cardio at the END of the workout and NOT at the beginning. (3:29) The moment you know your wife REALLY loves you. (15:36) The awkward moment of witnessing a speakerphone bathroom conversation. (19:53) Justin, the gymnastics Dad. (23:24) Sexuality is a spectrum. (27:20) Get your heritage pork from Butcher Box! (38:24) Sal’s old man moment. (41:37) How going to failure can be used as a tool to speed up gains over time. (45:21) Felix Gray, you get what you pay for. (48:18) #ListenerLive question #1 - How can I change my training to avoid plateaus in strength? (51:45) #ListenerLive question #2 - How can I maximize muscle gains with digestive issues? (1:06:16) #ListenerLive question #3 - What is the best way to incorporate resistance training to support my athletic endeavors? (1:15:57) #ListenerLive question #4 - What are some tips to build up my poor appetite to pack on muscle? (1:25:24) Related Links/Products Mentioned Ask a question to Mind Pump, live! Email: [e-mail] March Promotion: Limited Time Power Bundle! MAPS Strong and MAPS Powerlift for the low price of $79.99 Should You do Cardio Before or After Weights? - Mind Pump Blog Is Warming Up Before A Workout Necessary? - Mind Pump Blog LGBT identification hits US high of 7.1% as Gen Z comes of age California Science Camp Allows ‘Non-Binary’ Men to Be Housed with Fifth-Grade Girl Campers Visit Butcher Box for this month’s exclusive Mind Pump offer! Visit Felix Gray for an exclusive offer for Mind Pump listeners! Felix Gray Glasses Review 2021: Products, Is It Worth It Visit LivON Labs for an exclusive offer for Mind Pump listeners! Mind Pump #1630: Ten Ways To Break Through A Plateau Visit Organifi for the exclusive offer for Mind Pump listeners! **Promo code “MINDPUMP” at checkout** Visit Paleo Valley for an exclusive offer for Mind Pump listeners! **Promo code “Mindpump15” at checkout for 15% discount** MAPS Fitness Performance Tips For Improving Power In Your Golf Swing – Mind Pump Podcast MAPS O.C.R. Why The Sled Is A Great Tool For Maximizing Lower Body Gains – Mind Pump Podcast Kelly Starrett - Hitting the slopes? Spend 5 minutes of focused mobility prep work and shred longer, harder, better.⁠ MAPS Fitness Anabolic Mind Pump #1757: The Truth About The Anabolic Window & Protein Timing MP Hormones Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Ben Pollack, Ph.D. (@phdeadlift)  Instagram Kelly Starrett (@thereadystate)  Instagram

If you want to pump your body and expand your mind, there's only one place to go. MIND, MIND, MIND, MIND, MIND, MIND, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness health and entertainment podcast. This is Mind Pump. Alright, today was a live episode. So people called in, asked us questions and we coached them on air. If you ever want to be on an episode like this one by the way,

email your question to live at mympumpmedia.com. Now we open the episode with an intro portions where we talk about current events and scientific studies and we talk about our sponsors. Today's intro was 48 minutes long, then we got to the live questions. Here's what went down in today's episode. We start out by talking about whether you should do cardio before or after you lift weights. Then I talked about the true love between my wife and I and how she killed the spider on my back. Thanks honey, you saved my life. Then we talked about the speaker phone bathroom conversations that people have sometimes. We'll start with people.

Justin talked about going to a gymnastics competition and he quickly realized it's a very manly sport. That's what you learned this time. Then we talked about Generation Z and the LGBTQ community. We talked about Heritage Pork and how much more delicious it is than the conventional pork you get at other places. By the way, we get our Heritage Pork from Butcherbox.

So Butcherbox is a company that sends grass fed meats, Heritage Pork, Wild Ca wild caught salmon to your door. They eliminate a lot of middlemen, the prices are low, the quality is incredible, go check them out. Right now, if you go to mindpumppartners.com and click on butcher box, you get ground beef for life. That's crazy, ground beef for life.

Then I talk about how I erased a kid on the streets because I'm an old idiot. Then we talk about failure to learn or learnings from failures. We talked about the proliferation of blue light blocking glasses and why Felix Gray glasses are still the best. There's still the best ones in the market. Go check them out. Head over to MindPumpPartners.com and click on Felix Gray for Felix Gray blue light blocking glasses. Then we got to the question. So the first question was from Chris from Wisconsin. He's over 40 and he sees plateaus in strength.

The next question was Jacob from New York. He's trying to gain muscle mass, but he has digestive issues. Then we talked to Garrett from California. He does a lot of different sports, wants to know how to incorporate resistance training into his routine. And then we talked to Sam from Texas, he's trying to pack on muscle, but he doesn't have an appetite.

What the heck is going on? Also all month long in the month of March, one of my favorite promotions ever, we take two maps, workout programs, and we put them in a bundle, the power bundle. Check this out. Maps strong. This is a workout program designed with strongest man competitor, check this out. Maps Strong, this is a workout program designed with strongest man competitor, Robert Obers. So it's got his influence in there with unconventional lifts.

There's some strength, stamina stuff, and there's some fun stuff. So that's Maps Strong. And then we have Maps Powerlift, which we created with Ben Pollock. He's a champion powerlifter. It's a powerlifting program, get stronger in the bench, the deadlift, and the squat.

If you got both programs at retail, it would cost you $300, but here's the promotion. The power bundle, which includes both programs, $79.99, that's it, one-time payment, $79, 99 cents, lifetime access to map strong and maps powerlift. If you're interested, head over to mapsmarch.com. Once again, it's m-a-p-s-march.com.

If you do cardio in your resistance training workouts and your goal is to build muscle, strengthen, speed up your metabolism, do cardio at the end of the workout, not at the beginning. Why is that? You know, this happens to be a quite a common question, right? People are like, okay, I do, I lift weights, and I do cardio, same workout, right?

Should I do cardio before or should I do cardio after? Well, studies show that the, what you do at the beginning of the workout is the adaptation that you're gonna get more of than the second half or the, what you do at the end of the workout. In other words, if you do cardio in the beginning, you're gonna get more of the endurance cardiovascular effects. If you do the strength end of the workout. In other words, if you do cardio in the beginning, you're gonna get more of the endurance cardiovascular effects.

If you do the strength training at the beginning, then you'll get more of the strength and muscle building effects. So if your goal is strength, muscle, metabolism boosting, save the cardio for the end. If your goal is stamina, endurance, you know, you're gonna be an endurance athlete or whatever, then do cardio in the end.

This question does come of a lot. I think there's a misconception around that too. Like some people think then do cardio in the same. This question does come of a lot. I think there's a misconception around that too. Like some people think that doing cardio in the beginning is good because it gets the blood flowing. And it warms your arms up, the muscles gets it kind of prepared for the weight training set. But yeah, you're really prioritizing which one the body should concentrate on more.

That's not where I think it's confusing. And I don't think that's why it's talked a lot about. I think it's talked a lot more about for the burn fat community. Yeah. That's the, this is where this gets a little confusing because if we are measuring by just the single workout, doing cardio first, then lifting weights

would potentially promote more fat burn in that workout. Yeah, based on what though. That just measuring that workout. Based on what though? That just measuring that single workout based on that you getting them into a place of a, you know, burning off all their glycogen stores to then be utilizing fat as the primary source of fuel because you did cardio first. So now what you have, let's just say, no, this is not based on any studies, right? This is just what they're saying. No, there's plenty of studies to support that.

There's plenty of studies to support that. If you were to do 20 minutes of cardio before you go into weight training, your body's then going to use fat as a source of fuel to propel you through your lifting routine. Oh, this is a great myth to hammer because when people look at fat oxidation versus glycolysis or burning glycogen, they mistaken that for fat loss. Yes, this is where I'm saying. This is where there's a lot of confusion here because there's been plenty of studies to try and support that that's what's happening in this situation.

So you get people that want to burn more body fat. They're looking at a per that one hour. We're not talking about the whole entire day, which is just kind of like the, it's just like the fasted cardio myth. Yep, it's very similar to that, that when all things are created equal in the entire day before or after is not making a big difference,

but in that one hour window, it looks like we are burning, we're using more fat as fuel during that workout versus using glycogen. Yeah, this goes right along with the false, I guess the myths around exercise in general, where especially the mainstream, I guess average person has been taught to value exercise primarily for its calorie burn, because that's the way they look at things.

Oh, calorie burns, what's most important? But it's not, it's the adaptation that's most important because that will get your body to change one way or another. It's not the calorie burn. The calorie burn is not nearly as important as what adaptation you're after, which is why I started and said if you want strength and muscle and fast metabolism, right? Now, if you're using fat for fuel, which by the way, if you're in ketosis, you're using

fat for fuel, but you can also be in ketosis and be in a calorie surplus, which means you'll burn no body fat. Right. You'll still be overweight, right? So that's not what's important, what's important at the end of the day is, are you burning body fat more than your storing? So that's what causes you to get leaner. And then what about the adaptations? Building muscle and strength moves your metabolism more of a faster direction.

It speeds up the metabolism. You're more likely to keep muscle or build muscle. You're more likely to burn body fat in the long term. If you're trying for endurance and stamina, then we all know that your body tends to want to pair muscle down to make you more efficient. So whether or not you're burning fat for fuel or carbohydrates for fuel, it doesn't matter at the end of the day, it's about calorie deficit. We need to look at adaptation. That's the idea. Not only that, but I would even make the case too,

that the client, to me, it's only confusing for the clients that care about losing body fat. This isn't very confusing for somebody who wants to build muscle, somebody who's looking for general health. It's also not very confusing for somebody who is trying to run for a marathon, they want to get good at that. That's kind of obvious where you're going to spend most

of your time. Where it gets confusing because of a lot of stuff that's supported out there for them, burning more body fat in that one hour period. It's the same community that's hung up on the fasted cardio. So if it's a burn fat person, that's who's getting that thinks that, okay, maybe be better. But here's where I would challenge it even further, is that, okay, if we did that, if we did cardio before we went into weight training, even if we did, which just hypothetically say that we did burn a little bit more body fat that way, still wouldn't matter, because then the effort that you put there would counter the benefits of building muscle that you're going to, that are going to be hindered now, because you're gassed, because I'm gassed

out from doing cardio, now I'm not gonna get the best weight training routine which in turn builds the most amount of muscle for myself. So the little bit of benefit you get up front maybe for utilizing fat, you lose out on the muscle building side which in turn is gonna speed up your metabolism and help you build burn fat automatically. Yeah, I would make, again, and I would make the argument

if you're just doing the cardio for the calorie burn. I mean, okay, you're okay then without glycogen. You can walk on the treadmill or just cruise along and make that happen, where you need the intensity and the effort is in your strength training. And you want glycogen for that, right? We've all tried to lift weights in low calories or ketosis and low calories. It's hard.

You don't get a good pump, you're tired, you're not gonna send us out of a muscle building signal. So yeah, I, a hundred percent, and that goes back to the adaptation, right? If I'm training for cardio stamina and performance, I'm also gonna wanna train in a way where I can maximize that, not just kind of, grow it out, you know. And that's why the only client I see value

in doing cardio first is someone with specific endurance goals. Everybody else, burn fat, muscle, overall health, I'm gonna tell them the lift weights first and then do cardio afterwards. The only person that I'm gonna tell, okay, we should do cardio before your weight training is if they have a very specific endurance goal, training for a marathon, or getting ready for maybe

a third. That's our primary goal. Yeah, that's their primary goal, is to get good at running. Then yeah, let's put all of our efforts. Those are the people that I would train. I would train triathletes and people who did, like I had a couple of clients that did Iron Man. And that's what we do.

The strength training was, in the off season, we were trying to build a little strength. And then in season, I was just like, we're just trying to keep you from getting hurt. And if their schedule didn't permit them to separate the days, which often didn't, right? If you're training for an Iron Man, you're doing some kind of endurance type of activity,

almost on a daily basis. So then they'd come see me once a week, and they're like, should I do my run or my cycle after or before, I'm like, do it before, after, then then you come see an I would always want to try and separate it. So if you really want to split hairs, I would say, go do your run or go do your cycle or swim, then eat, wait a couple hours and come see me so that we could have some energy to do a little bit of strength. Well, and you want them familiar with that state of being depleted and still having to perform at a high intensity level too. So it and you want them familiar with that state of being depleted and still having to perform

at a high intensity level too. So it just makes sense that that would be sort of the protocol for you. Yeah, but this is a great example of looking at the mechanistic actions that are happening in the body and then extrapolating overall fat loss, overall muscle gain, right? Oh, we see more fat utilization,

and then we conclude, this means more fat loss. It doesn't work that way. If you're not in a calorie deficit, it doesn't matter. You're going to gain body fat. You could be using fat for fuel, but that does not mean that you're going to end up with less body fat on your body. Well, yeah. And you could also later on that afternoon go have 3,000 calories of French fries and completely changes the results completely. Totally. Yeah. But very, now as far as what you said, Justin, about the warming up aspect, I mean, obviously

priming, far superior. Now it's doing a little bit of movement before you work out better than nothing, probably. Not lots of it, but maybe a little bit. But if you had the choice, you know, instead of doing 10, 15 minutes on the treadmill, go do priming. The priming benefits the resistance training. It doesn't counter it. It strengthens the muscles you wanna connect to.

It rex imbalances, it gets you to move better, it gets you to feel more stable. That's where you should warm up. Not getting on, that's like the treadmill or the cycle. And I used to do this with clients because it's what we were taught. Okay, warm up for 10 minutes. It was such a cheap, you know, generic way to warm up

and it had a little bit of value, but not a ton. Yeah, I think there, I mean, there is a misconception about, I think you're right, it's the biggest confusion. Is the fat loss side of it? That's a great point. I think it's, I've just personally have seen it from athletes I've worked with and also just like that sort of thought process going into it

is like, well, I wanna get my cardio done first and then I'll get the weight train. I'm always trying to talk them out of that in terms of like your priority right now is strength building. Like we need to build your body. Totally. Now one thing I could see where you might wanna do cardio first is the person who knows if they do it first, they'll do it.

If you don't do it first. That's a good point. They won't do it. What a great argument. You always have to take an account, behaviors. 100%. And if you love weight training, if you never miss weight training routines, but you hate getting on the treadmill

for 20 or 30 minutes or so at that, what a great example of this is where the studies don't even fucking matter. No, it doesn't. Because now it's about, I need you to do this. You won't do it unless it is. What a great, that's great. It's like eating a plate of food and you're like, okay, this is the stuff I should eat, this is what I really want to eat.

And you're like, I'll eat the stuff I should eat first, because I know I'll eat the other stuff. That's what I want. So in that case, I'd be like, then that's fine. Do your cardio. But everybody, to me, mainly the people that I always had to go back and forth with with somebody who is, I want to build muscle and I want to burn body fat. It's the burning body fat and then what is out there as far as like that one hour window, just like the fasted cardio research that's

out there that makes people think that, wait a second, my body is utilizing fat right now and instead of taking an account of the entire day and it's negligible, we're talking. By the way, if you want a burn body fat and build muscle, first off doing it at the same time is unless you're a beginner, very, very impossible, almost impossible to do, very challenging. But if that's still your goal and you want to try and do the impossible, focus on the building part. Allow your body to burn those calories. Don't try to do them manually yourself because then you start to send competing signals in it because really, really challenging. But if you build muscle, you know, this is what I would see with clients, right? And if I did a good job, I would convince them of this.

For the first few months, they wouldn't lose much body fat. But then the metabolism, really, you start to kick in. And then they'd come to me, oh, and then they'd come to me and be like, this is so weird. And I would love this conversation because I would tell them that they're gonna have this with me. I'll tell them three months ahead of time, I'd say, in three months, you're gonna come to me

and wonder why you're burning body fat. Cause you're gonna feel like you're eating a lot. And they'd be like, yeah, right, I said, okay, watch. And I'd write it down literally in their file so I could show them again. And then they'd tell me and they'd say, oh, wait, hold on, and I grabbed their file and show them. So I remember when I told you this,

your metabolism was speeding up. And of course, they'd get real excited because that's exactly what was happening. That's why my goal was always to get a client, get their metabolism up to a place where it was hard for them to consume the amount of calories that I needed. That's like the goal, right? Because everybody would always ask, well, then what calorie target should I go for? get a client, get their metabolism up to a place where it was hard for them to consume the amount of calories that I needed.

That's like the goal, right? Because everybody would always ask, well then what calorie target should I go for, or how long should I do this for? And it's like, my goal personally is to keep increasing you calorie wise, so you finally look back at me and go, Adam, this is too much. It's too much, it's hard for me to keep with that.

Perfect, now we're in a great place to go the other direction. And then it's like, it's almost like all I have to do is be like, oh, just don't worry about. Don't try and get the 3000 calories I was trying to get you up and just see where we land. Oh, look, you naturally land around 25. Totally.

I guess we'll ends up having body surgery drugs. Absolutely. Hey, you guys, so this weekend, I got a funny story to share with you guys or a cool story. All right. Is your wife ever done one thing and you knew unequivocally, like she did that one thing or like're like, she really loves me.

Yeah. Yeah. I got one for you, right? Okay, it was what is it. So we're at the park. We took the baby to the park and we're hanging out and we go down by the creek and I'm teaching them to throw rocks, you know, so he's thrown rocks and, you know, in the water and it's funny, by the way, if you're watching one and a half year old, try to throw a rock,

it's like, it releases all off, it's like, let me go straight down to the water. But we're having fun, right? We're playing whatever. Then we get up and we start to walk out. And so a little backstory, you guys know, I think I've told you guys, my wife's, I'd say borderline phobia of spiders.

I told you guys about that. Yeah, yeah. So it's like, it's almost like borderline phobia. She almost made us move. Yeah, like she didn't want to live in the house because she found some stuff. Almost, yeah, we signed a two year lease and everything, she wanted to move

because she saw like three spiders. So this is how bad it is, right? Yeah. So we're walking and she, all of a sudden her face, she looks at me with this face and then she goes on attack mode and like, hits my neck and like, does this thing and then pulls my jacket off or whatever.

And I'm like, what? And she's like, you had a big ass spider on you. I'm like, babe. She neck and like, does this thing and then pulls my jacket off or whatever. And I'm like, what? And she's like, you had a big ass spider on you. I'm like, babe. She got it, huh? Like, you didn't even flinch. And then she was like, I didn't. Like, you saved my life. Like, normally, you see a spider.

This is love. Bro, we could be watching a movie if a spider shows up on the screen, she'll freak out. Like, that's how scared she is. She saw one on me, dude, and she saved my life. Wow. Yeah. I don't know how big it was. She said, by me, dude, and she saved my life. Wow. Yeah. I don't know how big it was.

She's so big. She's by past your own personal fears. I told her right there, like, I was like, yeah, you really, you really love me. That's my life. Was that this weekend or was this weekend? Oh, it's funny, that we were out throwing rocks with, with Max too.

Yeah, yeah, I was doing, I thought I'd put a video, I think I posted a video on my story of us. We're out at Lake Tahoe, throwing the rocks. You know, it's to me, the kids, new funny thing that he does that I think is so funny because we're words are common now, right? All these single words occasionally, he'll put string two together and then you can't get him to repeat. You know, and he's very aware when it's time to change his diaper now and stuff. And so his new thing is this like, so like let's say him and I are playing or doing something like that. And like he's got a poo poo diver something,

and he's like, oh, we got it. Let me change your diaper and she'll go, graph him, and she'll take him to go do it. He doesn't want to stop playing whatever. And so he's like fighting her to go to the, and he says things like, help me, help me, help me daddy. No, it's you. Yeah, it's like, aww, honey, just let him be for a little bit.

No, he's looking to sit and poop for a while. Just like, oh, so he takes his time. Oh, no, it's hard. It's hard not to. He doesn't say much. And then he says some shit like that. Help me. Help. Hey, I was having fun the other day,

because he came in and he didn't want to leave the studio. We had to record. So first, I'll tell the audience, right? First, Adam is like, come on, buddy, we got to walk out. And he's like, no. And then he goes and jumps on Justin's lap. No, that was kid's smart. Yeah.

So now Justin's playing with her. So you guys leave him for a second, right? Then Justin has to go. So then he comes and sits on my lap. And then I had fun because Katrina comes in to get him. Yeah. He's like, no, no. And it's all I'm playing along with.

I'm like, hey, listen, I'm sorry, your mom wants it. I want you to stay with me. You stay with me if you want. You want to stay with me? Katrina's looking at me like, motherfucker, you're just like, I do all the time. She gets so mad at me.

It's just so fun to play. He's definitely at this phase right now where he's starting to understand what he wants to do and he doesn't want to do, or what changing the diaper means. Like getting the haircut means, he's definitely at that phase right now where he realizes everything that's going on around him.

He knows what he likes to do, what he doesn't like to do, and he's starting to put up his little knot. I don't wanna do that. I love it. I really, I really, I said, a little become a little tyrant. Now, he gets angry, and he walks around the house, and he finds shit and throws it. So, he'll, anything, he gets mad at me,

because I don't, what do you do? He did something, like, he did something, and I looked at him, I said, no. And he gives me this little angry look, and he turns around and just goes, just goes watch, watch what he does. I'm like, he do he did something like he did something and I looked at him I said no and he gives me this little angry look and he turns around and just go just go just go watch watch Where he does I'm like what's he gonna do and he walks over to one of the cupboards opens it grab something throws on the floor I'm like oh my god, and then he walks over the thing knocks something off the table Then he walks over and he's just walking around the house Throwing shit every like he owns it. I'm like this kid is a tiring

Godzilla Yeah, and then I grabbed them and I held them and I was like, I'm gonna put you in time out and then he hugged me. Like this is an abusive relationship. It's hilarious. Dude, it is, oh, it was funny. So I went to Vegas over the weekend

for my kids' gymnasic tournament and it was funny because there was the same experience me and Courtney both had when we went to the bathroom and this is like, yeah, I know, wait. But there was like somebody on their speaker phone. So like, I was, I was like, okay, so this guy was like, he might have even been on FaceTime and he's just there near like the sink,

just talking to his girl, like having like a heartfelt moment with his girl, like they're working stuff out. Like, I don't know if I can trust you, honey. And blah, blah, blah, blah. In the bathroom. Yeah, yeah, I'm not sure if you love me, like I need you to love me.

And I'm sitting there like in the urinal, just like, you know, like, I'm like, I would have jumped in. I would be like, give him a chance. Yeah, give him another chance. You think here's a safe space to like, let everybody in on your private moments. And people are like, that's weird.

I'm like, what is this? And then same thing Courtney was like, there was a stall next to her. You were talking to each other. The lady, maybe it was like, yeah, maybe it was. I didn't think about that. Yeah, and there's, you know, she's like, yeah, there was like, there's some people lighting it up in there.

And like, she's just like on speaker phone just having all these conversations. Like where everybody could hear it. They what is wrong with people? Like what, what, what do they do? I always wonder like, what's going through someone? Cause there's people, I almost feel like some people do that like, like to be heard.

Like you hear the way they're talking, all super loud in here. I like people who take a picture of themselves crying and post it on social media. It's probably people. Can I just say that right now? if you're crying and you pause and take a picture yourself and then post it How are you guys? So I don't know what I don't know what's worse. Look how sad I am. I don't know what's worse The people the people that do that or the hundreds of people that

That comment and be like oh my god like that play right into it. Who's worse? that comment and be like, oh my God, like that play right into it. Who's worse? The person who stops and photographs himself to show this voterable moment supposedly or the hundreds of people that get wheeled right into it. You know what I'm like, there's nothing wrong with crying

and there's nothing wrong with someone catches you on camera crying, that with suck, but that's the deal, right? But if you're crying and it's genuine and you pause, you take out your own phone to take a picture of yourself. You get on the, yeah. Like, oh, this is a weird app. We said this a long time ago.

Okay, hence why we trademarked to stay authentic thing, that this space would have this social media and putting yourself out there was going to have to move in the direction of being authentic. And it most certainly is moving in that direction, but part of what comes with it moving in that direction is a lot of people that manufacture it. Is people trying to be authentic

or trying to be real or trying to be vulnerable by doing things like that? I remember when I brought up the girls that there was a kick there for, I don't know, maybe six months. I had a period of, yeah, they'd have an accident and then be like, the photographing and then showing it on the line.

It's like, I want a guy to do it and be like, oh man, I sharded. Oh, dude, airport totally sucks. Here's a picture. I don't understand that. I don't understand that. I don't think a single woman has ever, has had their periods, never not experienced an embarrassment.

Of course. And I don't think a single guy who's been with a girl, you know, ever. That happens. Right, it happens. It's just part of why we would take a picture. I feel like, yeah. I feel like talking about like, is a funny story or like making like light of it is great,

but like, but you have to take a picture and that just seems so bizarre that you think that, that's your first thought. Yeah, I need to capture this. Speaking of regrettable things that are out in the media, Justin, you made a comment about gymnastics in the previous episode. Thank you for bringing this up.

You're what? You feel like you're doing it. Remember when you talked about gymnastics? You did your guys. And he's like, I just want them to do another sport. I believe I used to be a little more agitive manly. And I was like, I was like, oh, regrettably, I have been thinking, I've been milling that over

over the weekend, especially because I was like, I was a ober. Regrettably, I have been thinking, I've been milling that over over the weekend, especially because I was at the tournament and I'm like watching these incredible feats of the officer. Amazing, manly kids. Just incredible, you know, like. Well, that's true, but I'm serious, right? It's crazy, I don't know what you're saying now. Because here's the thing, dude, you know,

my brain is, and I'm insecure, obviously, with the way I grew up, I'm like, anything pink or anything this, I'm like, you know, that's my shit. You wear a sandpaper front to where, just like, yeah, I'm like, oh, I just don't like anything that's like, anyways. So that's where I'm coming from.

And my kids chose to mess. I was like, all about's where I'm coming from and my kids chose gymnasse. I was like all about it because I know like logically like they're they're going to get stronger. They're going to have better body awareness like all this stuff. It's the best. It's the best physical sport a kid could start sports. I want to see him play. Right. And that's where I'm coming from, but they're really getting into gymnasse, which is exciting.

And like, did your kids talented for them? Yeah, one of them went to first place in a year. Yeah, so Ethan won first place in the Tumble in event and it ever had a really rough weekend, but before that, he had showed first place in a couple of the events. Wow. And this is a big tournament.

It's a big tournament. And the thing was it was cool about it, is I actually was able to see everything because what was frustrating in the other events was like you go to a gym that was like more of Like kind of a warehouse where it's like it's hard to see what's going on You don't know who's up and who's not this was very organized like you had a huge room where you could see the entire room And like it was kind of fenced off

So you kind of go sit down and you watch one event, you go around, you watch the other event. All of their scores get posted immediately. So it was like, it was just cool to watch like everything, how they had it all organized. And so this was much better setup. But yeah, so I did feel guilty about that. I'm like, so now I'm like, I need to pour myself more into this world and understand it more.

And so I've been like trying to like figure out how they score things, all the little nuances. And I'm like getting back out inspired to get back into ring training. And so I set that up at my house, under my decks, so I'm gonna start doing that again. You know what, you're... That's a good, by the way, that's a good dad right there.

Because you have the things that I'm gonna come to your defense, Justin. You have the things that... For your Archie bunker moment. No. Yeah. You know what it is. Totally was. You're gonna go...

I think you actually are starting to go through this atom. What's that? You have the things that you enjoy, that you did as a kid, that you do now, that you connect with. Yeah. You want your kid to do those things. Because you already like them. You're like those things. And then your kid maybe chooses something different. So there's a moment there, we're like,

damn it, why don't you like whatever, and then you know what, if you really love your kid, you're like, then you get into what they get. My son did robotics, he competed at high level robotics. I don't know anything, I didn't know anything about robotics, at all, I did judo and weight training, but I did the same thing. I went to robotics training, I had no idea what the hell is going on. But I kind of dived into it and learned about it. And you know, that's what you do.

Yeah, I'm trying to like get into it. I got a sweatshirt. You know, I'm like, I'm like gymnastics dad. I saw a dad out there as well. I connect gymnastics dad. This one dad. He had a one that was like, gymnastics dad, and he had a barcode scan here for money. I was like, that's brilliant. I need that shirt. Because it is.

It's always like, oh, you got to pick. It didn't mean to cut you off when we were here. Oh, yeah. No, Justin's Archie Bunker story was reminding me of something I saw a bear, you know, a container yourself here too That thought was really really interesting stats so 2012 3.5% of the population identified with the LGBTQ community in 2012

Now that's jumped up to 7.5% today Gen Z is estimated at 20.3% Wow, that's a lot. Yeah. So, and so they, you know, identifies as in they're a part of it. Right. Okay. Yeah. And I mean, so they they're speculating that the the real numbers probably closer to 10. I mean, and it kind of highlights, and I don't know if we talked on air. We've talked off air about this, about that the pendulum had come from one direction, and now it's kind of over-correcting the other, and we'll probably land somewhere more even, like say around 10%.

Because 20 something percent is a pretty high number, as far as how many kids that probably identify with that, but they're also probably going through this young phase, which I was telling you the other day when we were talking about this with, I know what your kid went through, was it like six months ago or whatever at school Justin? Like when he went through that, I was like, that's so crazy to me that that's happening at schools right now. But I mean, it also is very normal that kids kind of do

that, right? We rebel against one direction, then go the opposite direction. And so, well, I think it's, it highlights something something that's true that sexuality is not black and white. It's been it's a spectrum. We've identified it as a spectrum for a long time. And I think that when you're a kid and you're getting your coming of age, right, you're going to be more open to experiences. You're learning different things. And because it's more acceptable, and maybe even considered cool by some of your friends, or not, doesn't matter, but it's definitely more acceptable. You're more likely to either experiment

or experiment verbally and with your thoughts. But it's obvious it's a fucking spectrum, okay? There's a lot of real manly straight dudes that go to prison act very, very gay when they go to prison. Women obviously, much more acceptable for a long time for them to do certain things. Part of it's because other men encourage it, right? You know, watch the girls make out in the club or whatever.

But it's a spectrum, it's definitely a spectrum. So that's all we're seeing right now. I think part of it though, is become trendy and cool. Sure. Which I think that highlights that. 3% to 7% to jump to 20%. Sure. Is a huge number.

And I think it's, again, it's from the over correction from where we were just say 20 years ago, to now to now where it's become like a cool thing. To say that you do. Yeah, it's way more complicated than we make it look. And sex is not, boy, you know what percentage of sex is to procreate that humans use, such a small percentage. The majority of everything we do sexually is to connect,

to whatever, like there's lots of other reasons why sex, why we have sex. And only a small percentage of it is to procreate. So it's very complex. So it makes, it makes perfect sense to me that you would see that, especially in the younger generation. Now do you, I know Justin shows,

so do your kids share any of that? Do you hear it from them? Come on from school. Well, I'm actually really proud of my kids because when we were growing up in the 90s, if you came out and said, hey, look, if somebody's gay or whatever, like I don't care, it's not a big deal, or if you came out and said, hey, look, if somebody's gay or whatever, I don't care, it's not a big deal.

Or if you came out and said, yeah, I mean, you gotta remember, gay marriage was not even supported by majority of Americans up until like after 2008. It hasn't been that long. When we were kids, majority definitely did not support. It wasn't even a topic, right? So if you came out, when we were kids and said that, it was like a big deal and you might even get bullied

or whatever. Now, it's much different. And I like to see that in my kids because I see my kids are very much like, hey, man, people are gonna, if they're cool, they're cool and it's not a big deal and I have friends that are gay, I have friends that are straight. So it's not the same like when we were kids at all.

I think that's not a bad thing, obviously. No, it's a good thing. It's like that at all. That's why I was curious to hear if your kids at all. I think that's not a bad thing, obviously. No, it's a good thing. It's like, it's like that at all. That's why I was curious to hear if your kids have a talk about it more or not. Like, I might not have kids that are in age where that's like, I feel like you don't start talking about stuff with that until like junior high going into high school, no?

Yeah, yeah, yeah, yeah. I don't know if I brought that story up on the show, just to yeah, with how that kind of went down. And it really, it was just once eaten got into like junior high where it started to kind of went down. And it really, it was just once eaten, got into like junior high, where it started to kind of like that became more prevalent in terms of, you know, people identifying with that like strongly.

And so like he would walk past a group of kids that were very outspoken, you know, with their pride and whatnot. And we're actually pumpkin kids. For not. For not being good. Yeah, which is weird. Very strange.

But again, to again, the pendulum swinging. And so he's just been struggling through that is like, what do I say? Because it's always been, we've always thought of that as we're trying to make sure they're considered and protected and like this is all like that, you know, my generation like looking out for kids that have like differences and whatnot. And then it's like just to see the bullying happen from that side of the frustrating. Oh, yeah, super. I'll tell you what's what's setting back, what's setting them back.

Also, the LGBT community right now, I'll make a very controversial, I don't think it's controversial statement. What's hurting them right now more than anything are these athletes, these trans athletes that are competing with cisgender women. That is pure gaslighting. And anybody with a brain can see there was a college athlete that just blew away records. The swimmer. Swim, blew away records. Like, you guys know how closely competitive. He was ranked as a man. Right, so as a biological man, then transition competed with women

and blowing them away, crushing records, which now, the whole reason why they were separating the first place was because otherwise women would have no opportunities for scholarships, for recognition, they would get blown away in most sports. This is not a controversial thing. This is very factual. The physical advantages do not get erased completely. Some do, but not all of them, with hormone therapy and transition stuff. So this, to me, is hurting them because lots of very open, accepting, loving people

are looking at this and going, wait a minute, this is a little too far. Like, you know, this woman is obviously has a massive advantage over these other competitors and is not just breaking, beating them, they're smashing records by margins that you don't see. Well, I think they just weren't right. I don't think they were ready for this to happen like this

and I personally think it's gonna get corrected. I think they just weren't right I don't think they were ready for this to happen like this and I I personally think it's Gonna get corrected. I think that we were they're gonna they're gonna do a separate category So I but I don't think it's gonna I don't think it's getting too much attention and I don't see too many people that are Support of it especially anybody that understands it like of course the first initial reaction is leave them alone It's you know whatever, but it's like if you don't understand if you don't understand the science of what's going on here, it's not very fair. The competing side of it, there's parents that have made sure

to voice their concerns about even just the locker room because she obviously still has her bits, has her penis and whatnot. And it's like dressing in front of all the girls in there, like, and flaunting it around. And so it's like, you don't wanna talk about these things as it's an uncomfortable truth. But, you know, this has been happening too

with like science camp that I read recently with, you know, counselors that identify as non-binary that are in, you know in young girls, cabins. And so where do you draw the line? Like, honestly, you have to consider these things. You can't just be- Ultra accepting knowing that there's gonna be wrongs that are gonna have this result.

The problem is that there's no, like, clean, easy answer when no one's feelings get hurt. That's the challenge. So it's like, you know, the answer is to be objective and say, okay, I understand that you're you transitioned and you are now, you know, by law, considered female, and that's totally fine, and you identify as a female, and I think if you're a good person respecting and someone, and you know someone, I think you should consider them that way. I don't think you should, you know, call them anything else. That being said, there are clear scientific,

biological, physical advantages that do not get erased. So we can objectively say there is a biological advantage coming from the fact that you were born biological male. You can say that, and then you can say, we have these categories, and unfortunately, this is not fair to people who were born female So we're gonna have to create another category. Yes, does that mean that they're being pointed out or you know Are they gonna yeah it does and it sucks? But that doesn't mean you can change the kind of the facts

Yeah, and in the meantime you're getting like there's there's female athletes who train their entire lives Who right? So let's say, you know, first, second and third, let's say they normally would have been third now they're out because first place was this other person or let's say your second and you broke the record by like a millisecond, but it doesn't count because the person who went ahead and you broke the record by five seconds

or something ridiculous like that. And I think it's harming, it's definitely harming the movement. I think people need to be objective. That's all. I definitely think people should be treated with respect. But this right here is a little, it's just, well, don't you think it's gonna get corrected? I think it's gonna get corrected.

I think it's just, I think like I said, I don't think we saw this coming as fast as it, like it seems like it seems like almost every day there's an article about somebody who's breaking a woman's record now. And I think once you start seeing more and more biological females losing scholarships or losing out on a medal by a quarter of a second

or whatever I thought, I think the more and more of those stories come forward, the more they're gonna realize that, okay, these aren't just one or two anomalies. Like it's getting increasingly higher and more happening, happening more often than not. It's time we figure this out. The problem is that these major governing bodies have already made their decision. So you have governing bodies for college sports. Yeah, but it wouldn't be the first thing. You have the Olympics. You have the Olympics. These are the gold standard, right? So now,

what the governing bodies are going to have to do, which is going to be really hard, is you're going to have to come out and admit we messed up, we were wrong. That is a much harder thing to do than first coming out and saying, ah, let's do more studies at very least if they don't want to be super honest and clear, or come out and say, I'm sorry there are advantages

that don't get erased from transition therapy and hormone therapy. But now they've already made the decision, getting them to go backwards, and it's been politicized now. And it just seems both sides just dig their heels in and there's no real reasonable answer provided so far in terms of how we're gonna move forward and it's gonna be objective. Well speaking of hormones, are you guys excited for me to make some ribs that have no hormones

in it for you guys? No, I want some. Like that transition dog to get us out of there? That's very good. I got you, dogs. I got you, dumbass, I can't walk in there. Get me out of this. Get me out of this.

I got you, dog. I'm about to get you. I'm about to get you. I'm about to get you. I am excited about it. Are you doing your rubs? Yeah, I know. I'll smoke some ribs for us.

So I'm excited. So I'm excited for all of us to go. Which ones are the beef or pork? Pork. Yeah. These are the heritage pork from the usual ones. The ones that pours like a bit of beer on it, right? Yeah, well actually I used beer one time

because I didn't have something. I think I didn't have apple sauce. Yeah. Or apple juice, excuse me. And Doug was like, oh, you can use beer. And I was like, really? I was like, all right, what I better it was really good. So I've since then I've actually used the beer. So I actually like the I feel like ribs you either do a really great job or they're terrible. Not you, but in general, that's in general

like I either if I have ribs, it's either really good or You've seen that video of the there's this place. I think it was on bar stool, but they did with chicken, whereas like if it doesn't fall off the bone, then you know, you get it for free. And like, just shakes it like this and the meat just falls right off. So that's when you got it like my- So, so the, so you have had the ribs from butcher box.

You haven't had the pork chops yet. The pork from butcher box, taste wise, forget health and all that stuff. That's important. Taste wise blows everybody away. Well, I remember when I first started smoking their pork ribs, and I camera, it was like, this is right when I was on a kick where I was doing it a lot, like almost every weekend I was smoking these ribs, so they were so good. I was messing with the recipe, and one week I didn't have their pork ribs,

so I went down to like, safe way and grab some, some pork ribs and didn't realize how much, and it didn't dawn on me because I was expecting, you know, how the grass fed beef is, where if I go and get regular beef, then it tastes, it actually tastes. Grass fed beef is less fatty, therefore sometimes not as like, tasty or whatever. Yeah, I mean, let's be honest. You ordered it. It's heritage pork. Yeah, which is different.

Yeah. So I kind of expected that same, I thought, oh man, I'm kind of, I was out of the butcher box. I was kind of a cool experiment with safe ways. It'll see how good it tastes or it could be fatty or whatever. I thought it was actually going to taste better. And it tastes like shit compared to theirs. So I was really surprised.

I'm not a pork fan. I don't like pork chops. I'll have ribs sometimes. But it was pork fan. I don't like pork chops. I'm not I'll have ribs sometimes But it was when we got the butcher box pork chops and I ate them You know what you're minding me of when I went to France years ago when I'm vacation to Paris and I had some pork And I couldn't believe how good it tasted and then I had some ham and then I had some bacon and I asked somebody there So why is the pork so good here? And then they told me something about the pigs being different. I think they were serving heritage pork. And that's the butcher, it's totally different.

You guys have a favorite side dish that go with ribs? What do you prefer, Doug? Do you have something you like to put on? Well, I do, it's not the most healthy. Well, I love baked beans. Okay, and of course cornbread. Oh, cornbread and mashed potatoes. Mashed potatoes, dude.

Yeah, mashed potatoes and even potato salad. I can't do milk though. If you make mashed potatoes, butter's fine. I know milk. I know, what are you gonna do? I know, stupid. I'm such a big idiot. No dairy.

Yeah, there you go. Sorry. You gotta do the dirty voice. Hey, you guys might hear an old man moment. So every once in a while, if you guys, I'm sure you guys have experienced this, we're older, we're wiser. The young man ego gets quelled.

But every once in a while, something triggers the male, you hear her in our ears. Yeah. Some come, the mid, some triggers your male ego and the, and you're just like, oh, there's, there's my 18 year old. All right. Where were you peak cocking at? What was it?

Dude, I was driving. So I was driving over here. And this car pulls up next to me and it's a Mustang and it's all, you know, souped up or whatever. There's two kids in there, right? I say two kids are probably in their 20s. And they see me and obviously my car's performance

or whatever. So they, I could see them looking at me and the guys inching forward. And then my head, I used to drive like an asshole when I was, I still drive like an asshole, but I used to drive like a real asshole back in the day. So I can, I have a sixth sense for when there's assholes trying to race me or whatever.

So I'm like, oh, this guy's trying to look at the asshole. Yeah, I do. But I'm looking straight ahead. I wanna even make eye contact because I know if I make eye contact, then I have to race him because otherwise I'm gonna push it. I have to. It has to.

So I'm not gonna do anything. So he starts changing it forward, light turns green, he, boah, takes off, right? So then I kind of take off and I go a little faster than normal, but I don't do anything. He goes, and then he slows down and comes next to me. And then he takes off a little bit and slows down.

So he look over at you like, and he's like, slow down, I beg you, I'm the chicken. So I had to look, I had to look, and the dude gives me a thumbs up, and he's like, yeah, you know, whatever, let's go, right? And I'm like, fuck, man. Okay. So the life and kid in the car. Hell no. Car seat in the back though.

Yeah, do have a go seat in the back. No, if just goes to the car seat, it would have murdered me from. Robotics dad sticker. So yeah, we drive, so we hit the next light. So I switch it into like performance mode or whatever. I'm like, all right, dude, we're gonna, we're gonna make this happen.

I haven't raised somebody a long time, bro. Light turns green. Boom, we take off and I smoke like, all right, dude, we're gonna make this happen. I haven't raised somebody a long time. Light turns green. Boom, we take off and I smoke him, right? And I smoke him. I go in front of him, do the hazards, a whole deal. You know, you're getting in front of him, you hit the hazard lights. I won.

Yeah. He pulls up next to me. We give each other a thumbs up. And I was like, man, that feels good. Yeah, sometimes it does. Was it him who was giving me, was he razzing me when I told that story? I think you were razzing me when I told that story.

Oh yeah. The same exact thing where that kid pulled up next to me and I was driving the, because I was, when you told the story, I was my wiser older self listening. Yeah. You understand? So I could be able to call a car that he has now.

That's all the difference. You don't say it. It's like, when you got, No, bro, they're saying anything back into the house. It's an asshole. Yeah, but they're but when you when you finally have someone That's got as much powers what you got now It's a little tempting that have to reason why you get that much power so you can't to pull it out every now and then yeah But yeah, I know I'm gonna let it out you make it happen afterwards you think to yourself like why did I do that?

It was that even you know like 10 minutes later Bro, I had a huge rush of it. It felt hella good. I did it. I was like on a high for like the next hour Now I remember why I did that as a kid. I told you guys story of my dad right so my dad He's the worst with this kind of stuff him and my brother drove in separate cars once to Sacramento to visit family on the way back Remember he's a he's doing this with his son. So this is even level 10 levels worse Remember, he's doing this with his son. So this is even 10 levels worse. They're racing on the freeway, and they're hitting 120 whatever on the freeway.

My brother gets pulled over by a police officer, by highway patrol, because my dad was ahead. My brother gets pulled over. My dad gets off on the exit, comes back around. And the cop, my dad pulls up, my cop comes out and goes, hey, you know, I was gonna let you go, cause that's how you racing,

but now you're gonna get a ticket too. So they had to go home. And my dad had to explain, my dad, my cop comes out and goes, hey, you know, I was gonna let you go, cause I saw you racing, but now you're gonna get a ticket too. So they had to go home. And my dad had to explain to my mom, how my brother, who at the time was like 19, got a ticket racing him. So you can imagine how bad my mom was. Oh, you're mom was that. At my dad the whole time.

I know. Anyway, I got something cool to talk about with training. So, you know how we typically recommend on the podcast, like going to failures too much intensity, most of the time for most people, which is true. It tends to get abused. However, it can be a tool that can be utilized to really speed up gains in a short period of time.

And I've been experimenting a lot with failure training. This is for a new potential program that we're maybe put together in the future. But anyway, a couple of things I learned about going to failure that I think are really important. I, first off, you should definitely use it sparingly, but second, going to failure with higher reps is far more effective than going to failure

with lower reps. So I can instead of picking a weight that makes you fail, and of course, always do it safely, but instead of failing at six seven or eight reps Which is would I would consider low reps in this context? Pick a weight that makes you fail around you know 12 13 14 or so just because it's a bit less damaging It's actually more it's less risky so the risk is lower because the weight is yeah, I was gonna say By that by those rules you could do it more frequently because of that too Well the damage is actually muscularly wise you send a I feel like I get more muscle and less joint tendon

Right and CNS. Yeah, so I feel like it's more beneficial more free Yeah, pressure the hinges quite yes, intensive Yeah, and if you read if you read the studies on failure training They show that high rep failure lower up failure. It really doesn't make a difference so long as you go to failure. And one of the big challenges I have with failure besides it being abused is at some point, especially if you become more advanced, the weight that you use to go to failure starts to get the risk factors too high, right? Because now you're lifting heavier weight, you fail, your form falls off a little bit,

you know, the risk factor is a little high for injury, but if you're aiming for 12 to 15 reps, it's probably a way you can handle really well with good form. Well, I think this is why bodybuilders get away with it, and I think why they do it so often, because rarely ever do you see a bodybuilder failing at one, two, or three reps,

or even six, seven, eight. Yeah, and normally they're training 10, 12, 15 reps, and so it's probably, I mean, and then you figure a lot of them are enhanced. So they can get away with it, I think more than the average person. The only thing that I would caution people with that is, you know, there is plenty of research to prove

that there's benefits to doing it. The problem with that is that you get caught up and doing it all the time. That's exactly what happened. That's what I've all down to. And that's what I'm putting together right now. That's why, yeah, if you're gonna do it, I recommend that you do it program.

So it's like, okay, this next phase, I'm gonna incorporate failure trend, then I'm out of it, you know, versus, you know, oh, wow, that felt great, or oh my God, I'm getting stronger, and then you wanted to do it all the time. Well, without saying too much, I've been experimenting with some different programming

myself, very effective, Doug's messing with it. I'm having Andrew mess with it, a couple of other people, and it's the results are really good. So, I'm not gonna say too much because I haven't ironed it out, but yeah, stay tuned, because I think there's gonna be some cool stuff

that come out of it. Speaking of different stuff, and our other commercial or partner with Felix Gray, is I've been seeing tons of blue blockers on the market. It seems like everybody is kind of, and it used to be that they were like one of the only ones that were clear lenses and kind of fashionable, but now there's like all kinds of fashionable ones. There's all kinds of clear ones, and they're like way cheaper than what Felix Gray is. But I remember when we first were talking to Felix Gray, and they didn't they have like a patent

on there, they do. Yeah, Doug, can you pull up? Oh, there you go. So actually, good job, quick. So they have a proprietary lens, in it's, this is how they explain it, they embed a naturally occurring blue light filtering ocular pigment into the lens.

Prepriotary meaning it doesn't, no other blue blockers have this. So it's a perfect balance between clear and effective. So the problem with clear typically is they're not nearly as effective as the orange or red lenses. So you have to trade, okay, do I either block a lot of blue light, but now I look at everything as orange or red, or do I go with the clear lenses, but it's not nearly as effective. So that's always been the trade, but with Phyllis rates not really. So they say that's always been the trade, but with Felix Ray, it's not really. So they say that it has the added benefit of blocking UV rays as well as applying a premium

AR coating to block 100% of glare. And they have two, they also block a greater percentage of a particular type of blue light that comes off of electronics. Like electronics, yeah. So a lot of other clear lenses, there's a wavelength of blue. It's like significant times more effective. Yeah, so like two times more. Yes, so you'll typically get in a lot of these other clear lenses, it'll block 2% of this particular wavelength of blue light that'll come off of electronics,

which is almost nothing, whereas Felix Ray with their with their proprietary lens will block 30%. So you're getting a lot of the benefits you get from colored lenses. So if you've ever worn colored lenses, you know how strong that you put them on and get tired, an hour into, which is great before bed, then you wear clear lenses and it's not nearly as effective usually. But with Felix Gray, you get the best of both worlds. It's clear, but it's also super effective. So that's what you're paying for. Yeah, there's another example of you pay for what you can kind of like that conversation we just had with Mike the other day with supplements. You know, it's like sometimes people are trying to,

oh, I can get it for half the price over here. Well, you get half the shit too. So that's what happens. So that's what happens. Yeah, for all the time. Hey, real quick, you gotta check out live on labs. They have the best delivery methods for nutrients you'll find anywhere, okay?

So you can be taking B vitamins. You can be taking vitamin C or glutathione, but you're not getting it where you want to because it's destroyed in your digestive system. Not the case with live-on labs, they have a liposomal technology delivery system. This was designed for pharmaceutical companies. So this company's incredible.

And there's a huge promotion we're doing right now with them. You'll actually get free liposomal glutathione when you bundle it with the B vitamin complex and vitamin C. So you'll get free liposomal glutathione. I love it, by the way, I take that every single day. It's good for recovery, it's good for pumps, but more than anything, it's great for the immune system. Low levels of glutathione have been connected to severe cases

of respiratory illnesses with specific viruses. Got glutathione is amazing. Liposomal glutathione you actually absorb. So go check them out. Head over to liveonlabs.com. That's livenlbs.com forward slash mp for that promotion. All right, here comes the rest of the show.

Our first caller is Chris from Wisconsin What's up Chris how can we help you? Hey guys thanks for having me of course, so I just turned 41 Been lifting for a while consistently for probably 10 years And one of the things that I've noticed really in the last six to eight months is when I have run a Strength phase so five by5 or right now on maps aesthetic and the low rep high weight range, I make pretty good progress for a couple of weeks and adding weight to the bar and then I just get stuck. And the last time I ran a 5x5, first two or three weeks great and then I just get stuck

and can't seem to get anywhere So I'm just wondering is this this an age thing is it something I should be doing different. How can I change? My training to so I don't get plateaued or stuck like that. Yeah, there's a lot to unpack here So I'm gonna start with I want to know how long you've been training for yeah, you said many years's so where I was gonna go how many years have you been consistently working out? Assistantly strength training probably about five or six years old okay Now are you noticing improvements in plateaus and then do you maintain those plateaus until you cycle out go back in and then improve again? Or does it go down and up?

It goes down and up. Yeah, so there's a couple things that we need to unpack here. Now the first thing is that you may be only measuring your progress by one metric, which might not be the only metric you need to look at. Okay, so at some point, you're not going to keep getting stronger, right? So at some point, there's limits to the amount that you're you're going to be able to lift. Like, look, I'm you and I are close in age. I don't look at strength gains like I used to because I'm not good, I mean, if it was always, if I was always gonna progress into strength

by now, I'd be, you know, bench pressing a thousand pounds. So strength, although it's a great metric, it's one of my favorite metrics to look at. It's not the only metric, so you can also look at control, you can look at stability, mobility, range of motion, feel, connection, the pump, of course stamina, endurance. These are all other metrics you might want to measure because you've been working out for so long and because of your age, you might not want to always look at strength.

Now the other thing I'd like to comment on is that it's not unusual for someone to progress for a few weeks and then plateau, which is why we phase all of our programs, right? And when we phase our programs in like a phase one, for example, of maps at a ball, like we are looking at strength, but by the time we get to phase two and three, I don't care so much about how strong you are, but rather how's the feel, how's the pump? Are you noticing better pumps in your workouts? Are you getting better connected? How's your technique in your workouts? Are you getting better connected? How's your technique in your form? So you want to look at all this stuff.

And if you look at progress, if we were to chart somebody's progress after, if it's the first year, we see relatively linear strength gains, right? I'm assuming your first year of training, you saw relatively consistent strength gains in most of your lifts. But when you stretch that out to, you know, three years, five years, six years, 10 years, it's increasingly difficult. Yeah, and it's not linear. It looks, it looks more like a step ladder and it comes down a little bit and it goes

up a little bit. And then if we start to chart other things like my squat depth, my control, my pain, learning into exercises and stamina, then we see that we've tend to trend upwards, but it doesn't look like this wonderful consistent line. You have to kind of look at the big picture. Now of course, you know, we could, there could be an issue with diet, there could be an issue with sleep.

You might be doing too much for your body. Like those are all the obvious things that because I'm assuming you probably looked at a lot of that considering you've been working out as long as you have. So I have, you know, I, I, my real first four reigns, four reigns, strength training was a five by five. And I've been listening to you guys for a long time. And everyone aesthetic place, uh, and got tremendous results just because the hardest thing for me was to do the, hear what you guys talk about so much as do, which is what you're not, which

is getting out of that low rep grind. So yeah, I have been lifting for a while and I've tempered down the volume. I mean, three days for me is 23 hard days. So yeah. Well, that brings up another potential point there too, is you've, you've been, not only have you been training, you know, pretty consistent for so many years, but the way you were training consistently for so many years was it sounds like primarily five by five. So we're going to see probably the least amount of gains in progress in, in, as far as

weight and strength in the five by five. But are, I mean, are you paying attention to when you're in the 10 to 12 rep range? Like how is that getting better? Like are you able to do more weight when you move into a phase like that because you haven't been doing it as long and are you still progressing in other phases?

So the phase one of MAPS and Obolic is gonna be the hardest for you to see the most results from because it's what your body is most used to. So where I would be looking for the greatest gains or change or progression would be when I'm actually doing things that I hadn't been doing that consistently, like a new exercise, a new way of training, a different modality, stuff like that, form and technique, depth, range of motion, that type of thing is what I'd be kind of focused on right now and trying to progress in those areas. Chris, is there like a specific lift

that you would like to see really go up, is it, or is it just in general? I think in general, my bench has always been the one that I've had the most trouble with. And I'd like to get to that 3, 4, 5 plate that I think every guy wants to get to. I've realized I'm just maybe not going to get there, but I just always struggle with my bench. Just adding away to it is really tough. That's always the one that I've been

the weakest on. Are you, so it sounds like strength is your favorite thing about training. If you looked at our Maps Powerlif program, I have not. I've run a aesthetic twice. I love the mobility program you guys got. No, I have not. Yeah, let me send you Maps mask power lift because that's a, strength is interesting. Strength is an interesting metric. Now, I like it for most people,

but it gets a little weird as you get more advanced. Like, I've seen people lose weight and muscle mass and increase their amount of weight they can lift on specific exercises because their skill and technique got better, right? You see this in powerlifting, especially in the weight classes. I've also seen people gain lots of muscle size

with a very small, concurrent rise in strength. So you'll see like a power lifter convert to bodybuilding, gain 30 pounds of muscle, but they only get like 10 pounds stronger in many of your lifts. And some of the lifts don't go up at all. So it's very interesting once you get to a particular level. Now, if I'm talking to the average person and I'm talking to, especially if I'm talking to a newbie, like strength is wonderful.

Let's go after it. But once you get more advanced, it's a very interesting metric and it can change because a technique and form and how, you know, how amped your CNS is and you can also build muscle without getting stronger because of other factors. If the interesting, if technique was the part of this equation that was limiting your progress as well, and I think that a lot of people don't really attribute that as maybe a factor of just polishing and refining the actual mechanics of the left and really hyper focusing on it. So that means practicing it a lot,

but really monitoring your intensity around it, so it's appropriate for you to progress and adapt. So I think that powerlifting, my opinion is probably a great shift for you to focus into. I would also, if you were a client of mine or a friend of mine even Chris, I would try and persuade you were a client of mine or a friend of mine, even Chris, I would try and persuade you,

I know we just went and talked about powerlifting and I would love to see you do it, but I'd also like to try and persuade you to change our goals too a little bit, right? Cause you've been doing the five by five thing, you've been a very strength focused metric is what you've been paying attention to. Sounds like you have listened to some of the advice we've given

so you're starting to move out of the phases. I mean, the next progression for me, as a coach for you, would be like, okay, now I've at least got you dabbling in other phases. Now, let's talk about different goals. Like, how about we really work on getting your squat depth or your technique on a certain lift? Or how about I teach you a new, like, I don't know if you've done Turkish get-ups or done move like circus press.

Let's look at focus on a new conventional list. Yeah, exactly. Do something different and set some goals so you have something to kind of pursue and watch yourself progress. And I just, I find that there's definitely a mental advantage to doing this with yourself. I mean, for me, this is the only thing that's allowed me to be lifting consistently for 20 years is that

I'm constantly also changing my goals. And a lot of times it's not necessarily because I really want to. It's that I think it's kind of a mental game that I'm playing with myself. It's like, okay, I've been chasing this, I wanna look a certain way and get shredded and be this body builder guy for so long.

You know what, what if I'd completely disrupt that and go, I'm gonna be mobility guy. And I'm not gonna think about weights, I know I'm gonna get a little bit weaker, I don't really care, I know I can always get that back. Now I'm just gonna see how mobile can I get, how deep can I get my squats, and can I get rid of some of this pain

that I was dealing with in my hips, like, and I shift my goal. And what's Nice is when you shift to a new goal that you've never really focused on like that before that you get to experience Some of those progressions like you got when you were a newbie again because it's kind of a new thing But when you're still chasing that I want to get stronger when you get stronger Yeah, you're changing phases, but you're still in that mindset Sometimes it can get a little discouraging because it just

it just doesn't come on like that anymore like it used to. Yeah, I do think you'll like maps powerlif, though, just just from what I'm hearing about what you enjoy doing. I think you'll like that program. I think you'll see the strengthings that you're looking for. Oh, thanks guys, I really appreciate it. Congrats on your success. Oh, thank you very much. Thanks for calling in. Yeah, keep us posted, man. See you guys. Yeah for calling in. Yeah, keep us posted, man. See you guys. Thank you. Yeah, it's, um, it is interesting, right? Once you get to a certain level, strength is interesting.

Like we were talking to Ben Polak, who gained like what, 80 pounds of mass. Yeah. And his strength was kind of what it was when he was competing at 190 pounds as, you know, as a powerlifter versus now as a bodybuilder, right? But he's gained so much muscle. So it is interesting. And it's when you get stuck on a metric, at some point you're screwed. Like I don't care what that metric is.

Muscle size, endurance, stamina, build, strengthen. Well, I think Adam, your vice is sound, but it's again, it's a hard one. It's a cell. So, and I think that obviously, what drew him in is more the strength side and the focus of training, was really like where he finds his happy place. But I think it would be great and beneficial for him to venture outside of that and really

think broader about how to benefit his body and be motivated by other factors. But also, yeah, power lift will be that hyper focus on it and polishing and refining the technique will, I think at least get him to a place where he's like, man, I'm stoked about my strength again. Listen, I'd be walking around depressed every day if I attached my training success specifically to strength or my aesthetics.

Since I believe I've probably reached close to my peak of both of those. I think I've seen some of my strongest days ever of lifting. I also for sure have seen my best physique that I'll probably ever build. And if I still, and if I attached my success in the gym today or my progress in the gym today, to those metrics that I care so much about for so many years, I would be fucking depressed all the time. I'm nowhere near my squat bench dead PRs. I'm nowhere near my look that I had on stage and the way that I still enjoy lifting and I still keep coming back is that I constantly am reframing my goals

and changing why I'm here. My purpose is different. That's the downfall of getting so fixated on a single metric that you love or you like with training is eventually you will hit the peak of that. It reminds me of when I had to concede to the fact that my identity isn't wrapped up in being an athlete anymore. I have to think about this differently. I have to think about it about what benefits my body,

what makes you feel good, what keeps me pain free. And so that has to be a mental shift that you have to be honest with yourself and just have that conversation of what else can I focus on that's gonna keep me going long-term. Maybe I'll come back, revisit some of that. Sure. But right now, I still need to think more holistically about this.

I mean, the dream is to do this forever, right? Till the day you die to be able to stay mobile and continue to stay active. I don't care how awesome you are, you're not gonna be your best when you're, you know, 70, you know, physically or performance wise. So what a tough position to be in, if that's what you identify with,

that you're gonna be screwed, man, it's not gonna work. If you talk to people who've been doing this for a very very long time What they've done is they've fallen in love with the process and the result it becomes a side effect And they don't identify anymore with the extreme performance and that stuff. You have to make that decision You have to make that change and that conversion. Otherwise, like you said, you'll be totally screwed Yeah, well we tell people how healthy and good it is to focus on strength, but the truth is, you know, we're being very, I think, very nice and easy on Chris because if this person was somebody

who was identifying or comparing their look, you know, as their results and they're just not progressing anymore and they've already achieved this, we would harp on them about how you gotta get out of that mindset. And honestly, it's no different with strength. At one point, you have to move out of that mindset also, although we think that's probably one of the healthiest places

that most people should put their focus on. Initially, it doesn't mean that it doesn't have its potential drawbacks too. Totally. You can become wrapped up in, I mean, and we see this with our friends who were like professional power lifters They were power lifters and they've been known as like to sue eventually the body says I can't do 600 pound dead lifts anymore

And you've got to learn to focus on other things All right, our next caller is Jacob from New York. What up Jacob. How can we help you? Hey, I just want to start up. I thank you saying thank you for taking my call. I really appreciate it. Yeah, no problem. I have a few questions so I'll just get right into it. I'm 20 years old, about 135 pounds on the golf team in college and I'm moderately active. I left about three times a week for about a half an hour for our team lift program. My whole life, I've had pretty bad digestive issues. It's kept me from gaining weight. Recently, I've been able to eat a little bit more.

My symptoms have been getting a little bit better. But when I do, I don't feel as good after when I eat more. But I am physically able to eat more. I just want to really take advantage of this, just the time to eat more calories. I just want to build take advantage of this, just the time to eat more calories. I just want to build as much muscle as possible. And then I want to cut to where I look bigger because I just haven't had that opportunity.

I'm wondering if you think I should take creatine, protein powder, I know your guys that stands on creatine and protein powder, but I just want a general guide of how I should be maximizing gains right now. Number one, let's talk about your digestive issues. If we don't solve that, it's going to be really hard.

Have you gone to CNY Specialists? Have you been diagnosed with anything? Yeah, so I've seen a lot of gastroenterologists before. We've weighed out a lot of the, I've gotten tested for a lot of things. I actually just sent in my test for SIBO. So I should hear back from that pretty soon. But I've gotten tested for a lot of things and it's taken a long time to fix.

Is this your first SIBO test? Yes. Oh wow. Okay, so I'm sure they already ruled out, you know, what's it called? Crohn's disease. Yeah. Okay. So, okay, so SIBO, this is very treatable. So if it comes back and you have SIBO, out, you know, what's it called, Crohn's disease, right? Okay.

So, okay, so seabows, this is very treatable. So if it comes back and you have seabow, that literally could be the root. And change everything. That, I mean, it did for me. I mean, I treated seabow and it took me a while and it was a couple of ways I had to treat it. And my gut health is better now than it's ever been. So once you get that solved, then eating more food shouldn't be an issue and it'll make a huge difference.

Have you noticed any particular foods like, or is it just you, or are you ever tracked to that point, or do you just think every time you overeat or eat a lot? It's definitely just the volume. I eat a good variety of foods, but mostly volume, and then just red meats. I definitely can't eat red meat. But yeah, very interesting. Yeah, so I hope you get that solved because once you do that,

it'll make the biggest difference. Supplement wise, yeah, creatine, creatine's probably one of the best supplements you can take for muscle building. And then the kind of workout that you do is gonna be real important. Now, are you trying to stay good at golf or do you not care now and you just wanna get big?

No, I definitely still wanna be good at golf, but I really wanna get big and strong. So you want both. Yeah, I think I'm practicing enough where if I focus more time on lifting and getting bigger that I could maintain my skills in golf, so. Depends on much weight you gain, Jacob, because if you gain five pounds of muscle, and you're still practicing golf, you might not notice a difference.

You gain 10, 15 pounds. It's going to change your recruitment patterns. They're going to shift on you. Just your positioning. Okay, so imagine if you put on two thick sweaters or three thick sweaters on your upper body. Now think of where your arms are gonna position and how that's gonna affect your swing. So that's kind of what happens.

So yeah, so be careful because you'll be trading one for the other and golf is so technical. I don't need to tell you that, right? But one degree off and you suck, right? So maintaining your swing throughout this entire process, it like is vital. I mean, if that's a goal of yours is to maintain, you know, any kind of like performance that you've established. But yeah, I mean, it is possible to gain. And it's just, it's, it, the focus now, you're kind of compromising both, right? So you've got to figure out where

that line is for you in terms of like How much you want to gain versus how much golf you still want to maintain you asked about protein powder also My recommendation would be obviously to track and see where you're at I'm assuming that since you are probably on the lower calorie side you might be missing your protein intake on a regular basis Which will also be. Yes. So right now, I'm kind, this is my rough estimate. I'm thinking about about at 110 grams protein, and then like just under 200 grams of carbs, and about 40 grams of fat.

Okay. If you're at 110 consistently, that's not that bad at all. But if you hit 110, and that's like a good or high day and then you miss it two or three days in a row, then that's a problem, right? Because you're not, you're only 135 pounds, so you don't really need that much more. But I would say 110, it's about the lowest I want you to be. So I would say, okay, let's never let you go lower than that. And then let's use a protein shake if you are ever below 100. So if I'm, if you're below 100, I would tell you, all right, Jacob, at the end of the day, add, you know, add the protein shake. And

the one I would recommend is like a vegan protein, like, organifies probably going to be easier on digestion or the bone broth one that sounds like that. Yeah. Collagen peptides or bone broth protein might be might be one. I don't know. That's easier for most people, but But you'd have to test it out because it can be quite individual As far as workout is concerned because you're you want to build muscle and you want to continue your performance and golf I think maps performance Would probably be the best because it's the most multi-planar. It's got the most rotation. It's the most dynamic Of our programs. Do you have that one because we can send you it to you. No, I don't have any of them.

Okay, we'll send you maps, performance. That's a great muscle building program, but it's also movement focused and specific, which is gonna be good because you have two goals, right? You wanna be good at golf, but you also wanna put on masks. How much golf are we practicing a week? One, we, well, I'm in New York right now. So it's still snowing. Um, but in the season,

we're playing every day. Okay. So you might, you're, we're going to want to modify the training when you get into season right now. It's obviously okay. Because you're not golfing every day. But once you get to a place where you're spinning an hour and a two hours minimum every day golfing, I'd probably scale you down to like one time a week of the strength training. Now don't make this mistake Jacob, don't build a bunch of mass in the off-season and then go into the season because that's going to screw up your technique. So practice your swings as much as you can, even if you just do it in your room, but just keep your body, you know, stay connected to your body as you gain size even if you just do it in your room, but just to keep your body, keep, you know, stay connected to your body

as you gain size because if you don't, it'll be weird, you'll go back and just give me all, like my god, I'm so off, it's gonna take you a little while, we get back on track. Yeah, okay. And this is really where a lot of the muscle bound kind of myth stuff happens.

And it's just because a lot of times athletes will build this kind of muscle and won't maintain that skill that they put some effort into. So that's just like the biggest concern I have. Yeah, but yeah, I'm looking forward to seeing what your results look like with C-Book. Because if that's the case, it's pretty treatable. And you can even treat it with pharmaceuticals

or you can treat it with herbal antimicrobials and studies show that they're both just as effective. The herbal ones just take a little longer. So if that comes back positive, that's good news, because that might be the reason why you've had so many digestive issues. All right, man. Well, thanks for coming in. Does that help? Quick quick question if you don't mind. For the creatine, how much do you think I should be taking and like on what schedule do you think? Five grams a day and the morning is just fine or right after it work out.

Just once a day, five grams. Yeah, they say post workout is the best, but we're talking about splitting hairs here. It's more important for you to be consistent with it. So consistent. Take five grams a day, you're going to be solid. Okay, awesome. Well, thank you so much guys. We really appreciate it.

No problem Jacob. Good luck, man. Yeah, it's another one of those. I want to be really good at golf. No, I don't know. Build a lot of muscle, but the digestive stuff. I know because when my gut is all that out, game change, bro, when my gut is off, forget it. I just can't fuel my body enough to gain any size. It doesn't matter. It doesn't matter how great my workout is. It doesn't matter what anything else. That has to get solved for us. Even that too, it's something you gotta constantly keep in mind because even if you do find the answer to it, you gotta be consistent with that.

Yes, were we having this discussion on the podcast? Did we answer another golf question just recently? Or was that off air? We recently we did. Were we off air or were we doing? No, we were on air time. Yeah, because it's like, remember we're talking about of all the sports.

Yeah. This is the one that has the least amount of like forgiveness for getting strength. Totally. Doesn't necessarily apply to like, yeah, improving. Such a technical sport. Yeah, we were saying how like, you know, you could be a football lineman

and put an extra five or 10 pounds. Yeah, but 20 pounds on your fine. Yeah, and not be that big of a deal, but you were like a pitcher, a golfer, something that is like the slightest bit of a difference makes all the difference in the ball, how it moves. So golf is a tough one, man. I normally, if I had golfers, we really would not be trying to change their weight and physique much.

I could change their body composition a little bit. We could lose a little bit of body fat, add a little bit of muscle, but I generally like to keep their weight about the same where they're at. Sure, I just wanna keep them loose, mobile, and let their joints completely bulletproof. Yep.

Our next caller is Garrett from California. What's up, Garrett? How can we help you? Hey, thanks for taking my call, guys. So I'll just jump in right in. So I have two big athletic events that I like to train for every year. I've been a ski instructor for 20 years. Over the Christmas New Year timeframe, I end up teaching for most of those two weeks,

about 10 days or so. And then I kind of ski recreational the rest of the winter. So I know that the general advice is to do your sport, but that's not really possible with this in this case, because typically the mountain opens up like, you know, a few days or maybe a week in advance. So if I'm lucky, I get one day in before I'm just, you know, thrown right into, you know, teased skiing every day. And I'm just thrown right into, you know, teach skiing every day.

And I end up teaching whoever shows up. So it could be anything from like beginners to, you know, advanced mogul lessons. The other thing that I like to train for is during the summer, run the end of July. I like to train up for a long run. This year, I think I might end up trying to do a 50K, 30 mile run. Last year, it was a marathon. So I'm not trying to lose weight or anything. I like doing it. I like going for these long trail runs. And then I do like to do a little bit of rock climbing kind of throughout the year. I don't really like train for anything though. That's mostly

just a way for my wife and I to, you know, hang out, spend some time together and everything. So the two events, the skiing, the big ski push, and then the big run, they're roughly about six months apart. And I want to try and figure out like, what is the best way to phase my training for those events? I'd like to do you know weightlifting to support those athletic endeavors and you know prevent injury, improve my performance and improve durability I guess. I think that's sort of the summary there. I'm not really trying to gain muscle or sort of the summary there. I'm not really trying to gain muscle or gain size, I should say, and I'm not trying to lose weight.

Oh, Garrett, we made a program for someone just like a mass performance. That's mass performance all day long. Yeah, you want a well-rounded routine that's going to give you strength and mobility. It's going to show you different planes of motion. You want something that's going to, you know, just like you listed, I mean, you literally said exactly what you want and that's exactly what you get from a program like mass performance. The other program that might help would be like maps OCR because of the climbing that you do.

And so essentially you're looking at, you might do some days where you're doing traditional strength training, but a lot of it's going to be multi-planar type movement. You're going to focus heavily on mobility. I like the sled a lot for someone like you. It's great lower body exercise, very, very, as a lot of carry over from the sled to, you know, all the other stuff that you're doing. And then as far as rock climates concerned, you know, lots of pulling movements, obviously pull ups are going to be really good for you. I'm sure you already know that. But the idea is just to have this kind of well-rounded workout routine and your goals should feel,

you should feel good after your workouts. I want you to always feel good after your workouts and feel mobile and mobility is gonna be the main focus. Maps performance by far, and if you don't have that, we'll send that to you. But by far, that's the best program for someone like you. Maps, OCR would be the other one that I would say. It's a little more specific, but that would be the other one that I would say. It's a little more specific, but that would be the other one that I would say.

It's grip-grip-intensive. And so I think that's good. Suggestion from the OCR, but yeah. Yeah, I, so I typically, I left weights like twice a week or so. I've been kind of doing like a modified 531 sort of program. So, that would be awesome to get performance. During, as I ramp up with the running, So, you know, that would be awesome to get performance.

During, like as the, you know, as I ramp up in with the running and everything, I'm assuming like I probably need to cut back on that. So how, typically, how would you do that sort of thing? So, maps performance is three workouts in the gym, and then you do mobility sessions on the off days, which you could do at home. Okay. When you're doing the, when you're in season, one day a week of resistance training is plenty. I don't focus on going hard with the weights. The goal should be to maintain mobility.

When you're in season, if I'm training an athlete in season, my goal is to keep them limber, loose and to feel good. I'm not trying to get them to progress and weight or progress in performance in the gym because if I do that, I'm increasing the risk of injury. It's mainly about stabilization and strengthening and supporting around the joints. I don't want to mislead you and think that we're just trying to keep you loose. It's really just about keeping the joints functioning and strong and efficient. The program itself is really about maximizing your movement patterns and really strengthening those movement patterns.

So you go through the phase, the first phase is really intensive in terms of strength training focus. And then you get into more like multi-planar movement and then you get into some speed power. And then we finally come to the point where we're working on endurance and durability like you had mentioned. So it's all phased in there specifically so that way your body can just focus on like one of those attributes at a time. Garrett, do you? Oh, go ahead, go ahead and get a question. Oh, I was just going to say like, so the running, you know, the ramp up for running, it's not a race, I just got in run.

But that's gonna start basically in March. So would you consider that the season, like March through July, or would you kinda maybe come back like two months or something, like how? So for every day of running, I would cut back a day of resistance training. So if you're doing three days a week of resistance training with mass performance, and then

you're like, oh, I want to start running now, you know, two days a week or three days a week, then you're doing maybe one day a week of resistance training and reducing the intensity. Okay. Cool. All right. Gary, do you follow Kelly Starrett? Do you know who that is? Yeah.

You know, I don't follow him. I checked out his book once from the library, but he didn't give very far into it. Okay, yeah, it's pretty heavy. So it's pretty heavy, yeah, it's for him. Unless you're like a personal trainer, it's a little heavy, but he's got great content. He literally, I just, so it's funny, we're having this conversation right now,

because I saved a video post he did yesterday, and I just got on his page, it's four videos back. His Instagram handle is called The ReadyState and it was a little five minute mobility session for skiing. Oh, really? Yeah. And I saved it personally because he includes a few movements that I don't currently do and I'm like,

oh my god, I'm so gonna do this before I ride. And MAP's performance has mobility days in there. And we always encourage people to, it's general, so it'll help you. But here's a perfect example, how if you were a client of mine, I would take that Kelly Starrett mobility, like pre-ski thing,

and when you're in kind of ski season, that becomes your mobility days. Because that's kind of your focus that we care about the most and protecting you for that? That would be mostly what I would do on those mobility days, would be the movements that he's teaching on that clip. So it's like four posts to go, he says it's a five minute warmup,

you can see it on his Instagram page. I literally just saved it yesterday for myself personally, because it's so good. Yeah, you can definitely check out Instagram. That sounds awesome. Cool. Thanks. Awesome. Yeah, if you guys end up coming up to go skiing or anything, let me know.

It'd be great to. Oh, that's good. We're up there. Yeah, we're up there actually all next week. In fact, if you're really serious, I would love for you to email back the email, just your personal information. I don't want you to put it on air. Put you out there.

Yes, but if you email us your your personal information and contact info I know that Justin is already multiple times hired guys to teach his kids ski lessons So I'm sure he'll will take advantage of that. I've never got a cool and I've never seen in my entire life So he needs help We're gonna shit start shaming you So he needs help. We're gonna start shaming you. Come on. I've been doing this for a long, long time. If you ever want to ski, so I'd be happy to help you out.

Appreciate it. Awesome. Thank you. Thank you, man. All right, Garrett. Thanks. See you guys. Take it easy. Talk about a really healthy approach to acting. Oh, what a... I know. When he first was kind of listing everything off, I'm like, dude, just keep doing what you're doing.

Saying, great, great. I mean, he's doing rock climbing to connect better with his wife because they do that together. I think that's so cool. Yeah, the reason he goes on a phase where he is running for a while, but then he switches to, I mean, this is like,

I love when I hear stuff like this because where he's kind of at is a place, I'm trying to encourage all my clients to kind of go towards, you know, like, and that's specifically. Yeah, yeah, yeah, yeah. The enjoyment as you find the fun in it. Yes, and you know, so many times we get heat because people think that we're so anti-running,

but here is such a great relationship with running, right? He's not getting crazy competitive. He likes doing it. He goes through a little phase of it every single year. That has tremendous value for your health wise. But he's not crazy addicted to it. He can move out of it and get into rock climbing and do, I mean, I just, such a cool place,

very healthy place to be when it comes to exercise and training. And mass performance, like, such the perfect professional. So made for him. Yeah. Our next caller is Sam from Texas. Sam, Sam was happening. How can we help you? Hi

Hey guys, so my question was just short and sweet. I've kind of have fallen off my my training So I'm curious as to what I can do to get my metabolism right I not hungry for breakfast at all Sometimes I struggle to eat dinner on the same day So I was wanting for some tips and tricks on around protein consumption and how to get my metabolism back up. Yeah, what is your training look like? So I just came off a marathon, half a marathon training, so I'm starting at ground zero. That's why.

Getting back into weightlifting hopefully three days, four days a week. Yeah, that'll get your appetite going. You send the signal to build muscle. Do you have a map center, Bollock? No. All right send the signal to build muscle. Do you have a MAP centabolic? I know. All right, I'm gonna send that to you. I think that's the program you should do. Do two months of pre-phase and then move into phase one.

Okay. Once you send a good muscle building signal, your appetite should go up. There's no mystery why your appetite is gone after the marathon. Things have really shut down. Your bodies become more efficient. You probably lost a little muscle. So, my abs and a ball,

it's gonna get things moving again and get the appetite up. Now, from there, in terms of protein, you know, I'm sure you've heard you wanna aim for about a gram of protein per pound of body weight. That's really tough when your appetite is low. So, this is where I recommend people eat hyper palatable foods. So try to pick

protein sources that you enjoy eating for now, but also listen to your body. Okay, so as your body starts to build muscle, you should see an increase in your appetite. Protein shakes can help a little bit with this because they're easy to consume. They don't require as much appetite, right? So you can have a protein shake in between meals and that'll get things moving up in the right direction. How much do you weigh right now? About, I'd say 163. Okay, relatively lean.

So that's the thing is I did an in body. I've heard you guys talk about those before. I don't know what your thoughts are, but I was sitting around 15% and so it could be better. Okay, it could be better, but not bad. It could be better, but you're not bad. Sal's advice is perfect then. I mean, literally get started with that.

Let the training drive the appetite, not the appetite drive the training, right? So once you get started on the program, it'll kick up the appetite naturally. Don't worry about trying to force feed yourself now. And then when you do start to add calories, make sure you're targeting protein. So normally with someone like you, that's the main, I'm starting you on a MAP center blog program. The conversation is all around, hey, as you get hungrier, let's try and get more, more protein in the diet.

And so we're, you know, pushing you in that direction to get more meats primarily to get you up to your, your grams of protein you need. If we need to, I might have you have a shake To do that because it's easy to digest and it doesn't feel very heavy So if I find you're landing like around a hundred grams of protein and I want you up at least another 20, 30, 40 grams of protein and we're having a hard time getting there. I might have you add a shake To do that because it's a little bit easier than, you know, sitting down and having a, you know, eight-ounce steak. So that might be a strategy that we use, although I'm always going to push you in the direction of trying to do it through Whole Foods first.

Sam, did you do any resistance training or strength training before the marathon? Do you have any experience with it? Yeah, and some real quick context, guys. So last summer, I prepped for a body building show. That was part of the reason behind the questions. I did not reverse diet at all. It's the show fell through. It was in July and it's been like six months, but that was part of the question for you guys was like, am I still feeling like the backlog from that?

Bro, you had a lot of training for. I didn't take my, you had the one, two puncher. Plus you trained for the marathon right afterwards. That was like, you had a fire going on and you just threw some gasoline on it. It's a slow process. Okay, so now that you added that context,

like I'm gonna focus on sleep, rest, restorative. Yeah, restorative. Maps and a ball like it's perfect, pre-phase, it's perfect for the first couple of months, then you can move into phase one and so on, and just slowly take your time and slowly move your calories up. You may not even see the scale go up for a little months, then you can move into phase one and so on and just slowly take your time and slowly move your calories up. You may not even see the scale go up for a little while, but you may notice a change in

body composition. So you may gain a little muscle, lose a little body fat, and then eventually scale will start to move up in the right direction. But take your time with that. Addic curiosity, what made you go from bodybuilding to marathon? So very different things. Well, so the bodybuilding thing, I got a job last second in Austin, Texas. I was gonna do an NPC show in St. Louis I had to make a decision so the marathon was kind of like a and I only did a half for starters

So before you guys gas me up It was really you know kind of wanted to finish something I didn't have the energy to jump into another prep But I kind of had to chip on my shoulder because I made it through 16 weeks and then didn't. So I was like, I gotta do something. I like fitness, so I mean, I'm willing to change, but my heart and soul isn't lifting. And this is in my life, like, for eight years of lifting,

like I'm not hungry, my strength is down, I'm inconsistent. So. Yeah, give it some time. You might even be having a little bit of low testosterone right now from all of that. So give it some time, I'd say, it might take you as much as three or four months before you really start to see some big changes. So funny when you first prescribed him to do maps pre-phase for like two months, I was actually gonna interrupt him. He's like, that's kind of overkill, bro, but now that I hear where he's coming from, it's actually perfect.

Yeah, and that's gonna, by the way, the challenge you're going to probably have is the sounds of your competitive person. And so you're going to want to do more probably too soon. So just keep that in mind, as you start to get better, as the appetite does start to come back a little bit and you start feeling good, that could potentially happen in a couple of weeks and you feel it right away. And I'd still listen to Sal's advice of sticking to the pre-phase for a solid two months or so before I move you into phase one of Anabalak, I just think that you do yourself a favor. And once you get to phase one, then things will really start to kick into gear. Awesome. All right, man. Thanks for calling in, Sam.

Yeah, thanks a lot, guys. I'll give you some updates in a couple months, hopefully. Awesome. Thanks, dude. Oh, that's Sam. Yeah, thanks a lot guys. Give me some updates in a couple months hopefully. I don't think so, that. Ooh, that's rough. Pre-contest, prep. I don't try to wrap my brain up. Half marathon. Whoa, that was brutal.

Well, especially metabolically, right? That's exactly what I'm talking about. Prep dieting is one of the most extreme, obviously one of the most extreme ways to diet, right, is to be cutting and pushing the body for the extended period. That hammers your metabolism. Right, that already hammers the walking dead.

And then you transition right into a half marathon and then teaching the body, like you need all this cardiovascular output. So the body is just going like, oh shit, we may not get fed ever again. We're going to have to conserve. We got a whole daily. Yes. Slow way down. And so yeah, I mean, this is a classic exam. You know, it's, he's an extreme version, but we talked about this the other day on the podcast is, you know, a lot of people are fall somewhere on the spectrum when they don't

realize that the, that you're they're working against their body. And if they would just try and work with it instead of against it, it would make things a lot easier. You know, if he's listening to this, go to nphormones.com and schedule an appointment with one of their specialists and get your hormones tested too, because you probably hammered your testosterone levels as well. And although you might not need to go on TRT because they may be able to at least monitor and recommend other things that help that move up because loss of appetite goes along,

you know, kind of hand in hand with that. So, so go ahead over there. Hey, look, if you like our information, head over to mindpumpfree.com and check out our guides. We have guides that can help you with almost any fitness goal. You can also find us all on social media. So Justin is on Instagram

at MindPump Justin, Adam is on Instagram at MindPump Adam and I'm on Twitter at MindPump Cell. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com. The RGB Superbundle includes maps and a ballac, maps performance, and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs.

With detailed workout blueprints in over 200 videos, the RGB Superbundle is like having Sal, Adam and Justin as your own personal trainer's butt at a fraction of the price. The RGB Superbundle has a full 30-day money bag guarantee and you can get it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump to your friends and family. We thank you for your support, and until next time, this is MindPump.